Sleep Well?
Have you ever woken up with a headache, hungrier than ever, lethargic, or worse, with not being able to get a good mood going through the day?
Sleep has been that ever-elusive activity in our daily life we can’t seem to put a pin on. Many aspects of today’s uncertain future, with the ‘new normal’, and with the demands of ‘staying at home’ all burden our minds. We are finding it harder to get that good night’s sleep, even with the stresses of daily life. And, yes let’s admit, even those late-night Netflix shows – KDramas!- eat up into our sleep hours. Coming into a good sleep becomes even more difficult to do.
Think about how much sleep you actually get on a daily basis. We’re not just talking about the number of hours, but the actual good quality sleeps wherein you wake up feeling fully refreshed. Haven’t had that feeling of a good night’s sleep in a while? Has sleep become one of the least prioritized activities in your habits? It’s time to re-think the importance of Sleep.
Hormone Balance
Did you know that SLEEP affects us in more ways than just mental focus and brain health?
The quality of sleep affects how the body triggers different hormones and how they function. For women, hormone imbalance stemming from perimenopause, menopause, adrenal fatigue, may trigger sleeplessness, which in turn worsens the hormone imbalance. If insomnia is left unchecked, the problem may result in even more chronic illnesses such as heart disease, obesity, high blood pressure.
“Hormones have no chance to do their healing work without sleep” – BodyLogicMD
Other hormones affected by sleep are:
- cortisol – Also known as the Stress hormone. The less sleep you get, the higher Stress hormones are produced. And the higher cortisol level creates an insomnia cycle. Cortisol also triggers the ghrelin hormone, creating hunger and cravings.
- leptin and ghrelin – Also known as Hunger Hormones. These hormones trigger hunger and satiety, and how the body utilizes fat for fuel. A sleep-deprived body increases its risk of obesity.
- serotonin – Also known as the Happy Hormone. Seratonin is produced in the brain. This hormone is low wIth a stressed-out, sleep-deprived brain. Seratonin is needed to fight off depression and anxiety.
- estrogen – Also known as the female sex hormones. Perimenopause and menopause are triggered by estrogen deficiency. Sleep-deprived women with symptoms of peri- or menopause are in further risk of estrogen deficiency.
- testosterone – Also known as the male sex hormone. Ovaries produce both estrogen and testosterone. Testosterone plays a good part in reproductive tissue and bone mass. A Lowered testosterone hormone level in women triggers sleeplessness, snoring, and sleep apnea.
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Good Quality Sleep
What happens during good quality sleep? The studies out there have shown that deep sleep helps ‘refresh’ the brain, and allows our brain to ‘download’ memories into our long-term memory. There are 3 stages of sleep, and the last and 3rd stage is where the brain sends signals for the body to repair itself. It is also where cortisol — known as the stress hormone — levels reduce and get back to normal.
Simple Habits to build for Good Quality Sleep:
- Set a bedtime schedule, and wake up the same time every day, including weekends. Sleep specialists suggest regulating your circadian rhythm this way. This gets your body to a rhythm of wakefulness and sleep.
- Take your daily dose of Sunshine! – The body runs on a circadian rhythm triggered by the sight of sunlight. Spend as much time in the sunlight, either outdoors or where natural sunshine comes indoors. Our brain triggers a sleep hormone called Melatonin; suppressed with sunshine and released when it begins to dusk.
- Keep active throughout the day. Make sure to get your daily moves on, and exercise. Avoid exercising in the evening, as serotonin and endorphin hormones are released and will keep you awake much longer.
- Take your coffee/ caffeinated drink before 3 pm. This is particularly important for insomnia sufferers.
- Meditate. Try meditation before bedtime, or incorporate them in your bedtime prayers. Just 5-10 minutes in the quiet of your bedroom, with low light or calming music. This helps lower cortisol, the stress hormone, and readies your body and mind for rest.
- Keep digital devices down at least 30 min-1hr before bedtime. Blue light has been proven to keep the brain neurons active for hours, leading to sleeplessness.
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Imagine if
So imagine the effects of what weeks of poor quality sleep can lead to? Not only will your mental health deteriorate, but you’ll trigger weight gain, develop unnecessary anxiety, and the risk for chronic deceases increases. It will also increase the risk of early peri- or menopausal symptoms.
Now imagine the effects of good quality sleep, where your brain reaches that Stage 3 of sleep, detoxing itself and releasing hormones to the body to begin to do their job of healing and re-balance. What kind of wakeful morning will you have and feel? Your day will definitely have a more positive outlook. Your health will improve, and you’re on the FIERCE journey to heal yourself.
Think about how you’re prioritizing sleep in your daily habits. Take Sleep seriously, because it does you more good than you know.